Nutritionist Emily English Shares Her Week On A Plate
@EmTheNutritionist
MONDAY
Breakfast: I always wake up and have my Epetōme probiotic, a big glass of water and head out for a walk before breakfast. I prioritise protein and fibre for my first meal of the day, as this is what keeps me feeling full and balanced all morning. Today was a savoury French toast, topped with diced tomatoes and basil, along with a side of kefir with berries and seeds.
Lunch: I had a big, chopped salad for lunch – one of my go-tos. Today was a Greek-style chicken salad with a yoghurt mustard honey dressing. I put all the unmixed dressing ingredients into the same bowl and toss to combine. So simple and packed with health promoting diversity and colour, while also being super satisfying.
Dinner: I wanted something fresh and aromatic, so I made a recipe out of my cookbook So Good. I made the creamy coconut Thai green noodles, but I used a Thai red paste as that’s what I had in, and it was just as delicious. I loaded it up with lots of fresh coriander, spring onion, lemongrass and chilli, finishing with some bright lime.
TUESDAY
Breakfast: Cottage cheese is having a moment, so this morning it was a breakfast cottage-cheese bruschetta using diced tomatoes, avocado, red onion, fresh basil and olive oil. I added some red wine vinegar to help with satiety and blood sugar balance, topped with a perfect six-minute egg.
Lunch: I was filming some recipe content today, so lunch was leftovers from the morning – sticky peanut slaw with baked sesame salmon, with a herby avocado crush on a base of brown rice. Protein, healthy fats and just enough carbs to energise me but not put me to sleep.
Dinner: The warmer weather actually makes me crave salads in the evening. I did one of my favourite chicken caesar salad recipes with a lighter yoghurt-based dressing, crispy parma ham and topped with a wholegrain sourdough garlic bread crumb instead of croutons.
@EmTheNutritionist
WEDNESDAY
Breakfast: I had to pop out for a breakfast meeting today, and I always stick to the same principles when eating out. My go-to formula is two poached eggs, wholegrain toast and whatever plants I can add. I often order off the menu, but today it was at Granger & Co, so I had to opt for my favourite fresh Aussie – poached eggs, greens, hot smoked chalk-stream trout, avocado, cherry tomatoes and furikake.
Lunch: I had a big breakfast, so lunch was lighter as I wasn’t as hungry but still needed something to keep me going until dinner. I don’t like to get caught out in the afternoon, so I had some seeded crisp bread, hummus, feta and cucumber slices. Simple but nourishing.
Dinner: I craved a big bowl of pasta, so turned to my cookbook again and whipped up my butternut mac and cheese, which takes a whole roasted butternut and blends it into a silky cheese sauce. I use a high-protein pasta called ZENB, which is made from chickpeas, to give this an extra boost. I served it with a bitter side salad.
THURSDAY
Breakfast: This morning, I had toast with cottage cheese for protein and calcium, avocado for vitamin E and healthy fats, roasted tomatoes for vitamin C and lycopene, antioxidant-rich sprouts and scrambled eggs for B vitamins and protein. I always try to get two or three colours on every plate.
Lunch: I often prep protein fillings for the week and had a supply of my herby feta chicken mix made with shredded chicken, yoghurt, mustard, lemon, red onion, tomatoes, spinach, parsley, dill, olives and parmesan. I filled a toasted wholemeal pita and had it with an earl grey tea.
Dinner: I always cook to wind down at the end of the day. Tonight, I made my romesco chicken with smashed crispy potatoes and a side of lemon garlic green beans. The romesco is a rich mix of roasted peppers, garlic, almonds, sherry vinegar, sweet smoked paprika and a few other secret ingredients, blitzed into a chunky sauce. It’s one of my favourites, and I always make extra to use as a snack in the week.
FRIDAY
Breakfast: I wanted something sweet this morning, but whenever I opt for a more carb-focused breakfast, I still always make sure to get in the fibre and protein to slow down any blood sugar spikes. I had a stack of my cottage cheese pancakes paired with fresh berries and a drizzle of cashew nut butter.
Lunch: I threw together a superfood tuna mix with yoghurt, diced red pepper, red onion, basil and mustard, all loaded onto a wholegrain bagel. I added some feta cheese for healthy fats and toasted it in my air fryer until crisp. It’s like a pumped-up tuna melt and one of my favourite easy lunches.
Dinner: Friday night means only one thing: tacos. I loaded my corn tortillas up with avocado blended with jalapeno, honey, coriander and spring onion. I then made a fresh zingy slaw and some chipotle prawns. A drizzle of homemade buffalo sauce gave it that dreamy sour, sweet and spicy combination.
@EmTheNutritionist
SATURDAY
Breakfast: I like to bake on the weekends, so I made my lemon blueberry muffins. They contain a whole hidden tub of cottage cheese to give them a protein boost, as well as oats, ground almonds and fresh blueberries. I like to have these warm with a dollop of Greek yoghurt.
Lunch: We are often out and about over the weekend, so I grabbed a spicy tuna sandwich with extra red pepper and a green tonic with extra ginger from Joe & The Juice.
Dinner: We went to Dorian, my favourite restaurant in London, where I tucked into the best steak, crab rostis and a glass of red wine. Don’t miss the parfait toast, either. Life is all about balance.
SUNDAY
Breakfast: I had a slow Sunday morning and made some Turkish-inspired eggs, with pesto instead of the traditional spiced butter – think thick garlic yoghurt, oozy six-minute eggs topped with a warm pesto dressing. I served it with a wedge of sourdough on the side to mop up everything.
Lunch: It’s Sunday, so a roast is in order. My favourite local is The Fox & Pheasant. I usually opt for the roast beef, and it comes with the most amazing parsnip purée and the best gravy. A side of horseradish is a must, as is a good walk after.
Dinner: After such a big lunch, I didn’t feel hungry, so I had a chopped salad that I made enough of for leftovers the next day. I made it with pearl barley, parsley, dill, red pepper, tomatoes, cucumber, and roasted butternut squash. I also threw in some antioxidant-rich capers and a crumble of feta. Everything was mixed with a simple lemon olive oil dressing.
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@EmTheNutritionist
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